WOD

METCON

STRENGTH
Push Jerk
5×5, across at 70-75%
FOR TIME
5 Rounds
15 Russian Kettlebell Swings
10 Kettlebell Lunges
Weight: 70/53

MASTERS

STRENGTH
Push Jerk
5×5, across at 70-75%
FOR TIME
5 Rounds
15 Russian Kettlebell Swings
10 Kettlebell Lunges
Weight: 53/35

MOVE

STRENGTH
Push Jerk
5×5, across at 70-75%
FOR TIME
5 Rounds
10 Russian Kettlebell Swings
10 Goblet Squats
Weight: 35/26

WOD GUIDANCE & GOALS
Coaches will take you through a technique breakdown of the push jerk, which you’ll take from the lifting racks. Your focus today will be the “PUNCH UNDER.” Once the bar Is weightless, you’re actively punch under the bar to an extended elbow and shoulder position. THEN, you’ll stand the bar up overhead to finish the movement. Stay at a moderate weight to practice mechanics.

THEN, you’ll grab a heavy kettlebell that you can swing for 15 reps unbroken. Use the same kettlebell to do 10 alternating front rack lunges. The swings will take around :30 and the lunges another :30. Target 6 minutes (with a 10 minute cap.)

Post Weight + Time to Comments. Compare Scores HERE and HERE

HOME WOD

AMRAP 10
20 Sit Ups
20 Squats

ENDURANCE

Rest